Healthy Eating in the Workplace
Mary-Anne MacPherson, RNCP
Creating Infinite Success
Each workplace has policies about consuming food and drink in their place of business. Some are quite flexible while others do not allow anything while working. Many companies do it with good reason, such as factories adhering to quality control policies working with food products or in workplaces that use dangerous equipment.
However, there are many other work situations where it is acceptable to eat or drink as required. At times it may be our job to teach employers the benefits of being able to do so, as it will enhance the quality and output of your job performance.
Following are some steps to consider.
1. It is vital to drink 8-10 glasses of pure water daily, sipped throughout the day, to ensure that your body is well hydrated. This eliminates all the problems of dehydration, such as poor thinking, headaches, lower production of work and even illness; your body’s inability to metabolize and eliminate toxins properly. Ensure that it is pure water to avoid the 1,000+ toxic chemicals, bacteria, parasites, herbicides, pesticides, hormones, steroids, antibiotics, preservatives and chlorine present in tap water.
2. Replace the coffee pot routine with a nice herbal tea, preferably non-caffeinated. Ask that a kettle be available for you to power up with a healthy alternative to coffee. Whether coffee is caffeinated or not, it dehydrates your body, gives you an abundance of chemicals to deal with, creates erratic blood sugar swings, and perhaps irritability to the coffee user when blood sugar drops. Performance tends to drop as well as blood sugar. This happens in approximately one hour, when the coffee user is looking for another pick-me-up.
3. It is important to graze, eating 6 mini-meals scattered equally throughout your hectic day. Therefore, ensure that snacks be permitted while working or a mini-break be provided so you can re-fuel your body. This benefits both yourself and your employer, as both your attitude and productively remain high. Ensure that it is proper fuel such as raw fruits, vegetables and raw nuts/seeds. Avoid the pop and candy machines. Better yet, ask your employer to remove these anti-nutrient temptations.
4. A healthy workplace understands the need to recharge at lunch-time. It is of utmost importance to take a lunch break and consume a nice salad with some healthy protein or other nutritious option. A balanced meal is important to sustaining your energy levels for the afternoon. A walk after eating will refresh your spirits. If you work near a park, it is also relaxing to appreciate the sunshine, feed the squirrels or even to meditate.
5. Some companies bring in the “snack box” loaded with goodies which are nutrient-deficient empty calories, guaranteed to “carb you out” towards weight gain and sluggish energy. These sugary foods also create the blood sugar blues, making you crave more of it. A great health step would be to have the snack box removed, thereby eliminating the temptation to take you off your health path.
6. When stress is high in the work place, it puts a strain on your adrenals. The previously mentioned foods actually worsen the situation. A balanced food program including plenty of vegetables and good protein helps to balance your adrenals (your fight or flight system), promoting a feeling of calm in your mood, your mind and your body.
7. Utilize stress reduction techniques periodically throughout the day. Stress is related to over 90% of all diseases. Many sick days are used by people who have over-extended their energy. Deep breathing is something that can be done anytime, anywhere. Stretches are also important, whether done at your work station, in the lunch room, hallway or bathroom. A great alternative is to stretch outdoors where you also will get your sunshine therapy (vitamin D). A lunch-time walk helps physically as well as emotionally, so find a walking buddy to make it more enjoyable.
8. A positive working environment is a joy to be in. It keeps your energy high, you will engage in laughter (good anti-stress therapy) and co-workers will be more pleasant to work with. In this environment, there is better teamwork present. Management likes to hear from their staff regarding productive feedback and where all employees feel valuable, knowing they are making a difference and creating value for their efforts.
Enjoy the many benefits of workplace nutrition.
Mary-Anne MacPherson, RNCP (Registered Nutritional Consulting Practitioner)
Creating Infinite Success
519-668-3037